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Shoulders · Band
Band Standing Rear Delt Row
Band Standing Rear Delt Row is a beginner compound strength exercise that works the delts (shoulders), with the upper back and biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Rhomboids, Trapezius
- Biceps · Biceps Brachii
How to do Band Standing Rear Delt Row
- Stand with your feet shoulder-width apart, holding the ends of a resistance band anchored at head height in front of you. Keep your arms extended straight forward just higher than shoulder height with palms facing down.
- Pull the band towards your chin by bending your elbows out to the sides, focusing on squeezing your shoulder blades together.
- Slowly return to the starting position, extending your arms back to shoulder height.
- Repeat the movement for the desired number of repetitions.
Form tips
- Breathe steadily, exhaling as you pull the band towards your chin and inhaling as you return to the starting position.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize rear delt engagement.
- Adjust the band’s resistance by stepping on it closer to or farther from the anchor point.
Band Standing Rear Delt Row alternatives
More delts exercises
Band Standing Rear Delt Row FAQ
What muscles does Band Standing Rear Delt Row work?
Band Standing Rear Delt Row mainly works the delts in the shoulders (Posterior Deltoids). The upper back and biceps work as secondary muscles.
What equipment do you need for Band Standing Rear Delt Row?
You need a band and a sturdy surface.
How many sets and reps of Band Standing Rear Delt Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Standing Rear Delt Row good for beginners?
Yes. Band Standing Rear Delt Row is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Band Standing Rear Delt Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Standing Rear Delt Row?
Other exercises for the delts include Kettlebell Rear Delt Row, Dumbbell Rear Delt Row, Suspension Trainer With Grips Rear Delt Row and Suspension Trainer With Grips Single Arm Rear Delt Row.
For developers
Use Band Standing Rear Delt Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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